Cranberry Juice (homemade)

Enjoy the season with this tart, tangy homemade cranberry juice ... a taste all its own. 
No artificial flavors, colors or sweeteners.

Healthy benefits

In addition to its anti-cancer properties, cranberries may also lower the risk of cardiovascular disease by lowering “bad” LDL cholesterol, inhibiting LDL oxidation (one of the first steps in the progression of coronary artery disease), lowering blood pressure and inhibiting the formation of blood clots.

Cranberries are a superfood that you should enjoy all year round. Cranberries have vitamin C and fiber, and are only 45 calories per cup. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable--including strawberries, spinach, broccoli, red grapes, apples, raspberries, and cherries.

  
Ingredients 22 calories per serving (serves 4) 

2 cups fresh cranberries
4 cups water

Preparation

- Place cranberries and water in saucepan and bring to a boil.

- Reduce to medium heat and cover loosely

- Simmer 10 minutes until the cranberries burst

- Strain through a colander lined with a cheesecloth (if you want no pulp)

- Resist the urge to press on the fruit to extract more juice

When it's cranberry season I pick up extra bags and freeze them.

The cranberries make a little popping sound as they burst.

Notice there's some seeds when I don't always use a cheesecloth. Ok with me.
The decorative bottles are recycled from store-bought juice.

Note to vegan chef

Cranberry juice is easy to make and fun. I usually don't bother with a cheesecloth, I just use the strainer. A little bit of seeds and pulp comes through and that's fine with me. It's also good when you add sparkling water. 

The decorative bottles I use are recycled from store-bought juice.

Reference: Health Benefits of Cranberries, Cranberries: Year-Round Superfood, Calorie Count

Zucchini Bread Cookies

Zucchini Bread Cookies don't last long in my house

Here's a great way to enjoy fresh zucchini and satisfy your sweet tooth.

Healthy Benefits

Zucchini and oats are a powerful combination for people on a diet since zucchini has a high water content (over 95%) and oats which stays in you stomach longer, making you feel full longer. You will have less hunger and cravings.

Zucchini contains Vitamin C and lutein, both of which are good for eyes. It also contains useful amounts of folate, potassium, and vitamin A, necessary for a human body.

Oats provide high levels of fiber, low levels of fat, and high levels of protein putting it on the short list for the highest protein levels of any grain. It stabilizes blood sugar and reduces risk of diabetes (type 2). Oats removes your bad cholesterol (without affecting your good cholesterol) and contains unique antioxidants beneficial for preventing heart disease.

Ingredients (90 calories per cookie, makes 20 cookies)

Dry

1 cup rolled oats

1 cup whole spelt flour (which is wheat flour)

1 tsp baking powder

1 tsp cinnamon
1/4 tsp all spice

Wet

1/4 cup melted coconut oil

1/4 cup unsweetened applesauce

1/4 cup + 1 tbsp pure maple syrup

Other

1 cup grated zucchini (leave the skin on)

1/3 cup chopped walnuts

1/4 cup raisins

- Preheat oven to 375°F.  

- Prepare a large baking sheet by spraying with cooking spray or lining with parchment paper.

- In a large bowl, whisk together the dry ingredients. 

- In a separate bowl, mix the coconut oil, applesauce and maple syrup.

- Add the wet ingredients to the dry ingredients and mix. 

- Fold in the walnuts and raisins. Gently stir in the zucchini. 

- Take spoonfuls of the batter and roll into golf ball sized cookies. Place each cookie on the prepared baking sheet and press down to flatten slightly.

- Bake for 13 minutes, until cookies feel firm on top and are lightly browned on the bottom

- Let cool on baking sheet for a few minutes to firm up a bit more, then transfer to a wire rack to finish cooling. Store in an airtight container.

Note to vegan chef

I like them as is but you can add more applesauce to make them more moist.

References: Zucchini, 10 Benefits of Oatmeal, Nutrition by Calorie Count

Recipe modified from Running to the Kitchen

Mushroom Marinara with Zucchini

Mushroom Marinara with Zucchini

Break away from the 'pasta rut' and try this 'pasta swap' of healthy zucchini with a flavorful sauce.

Healthy benefits
High in fiber, water, vitamin A, vitamin C, folate, calcium and potassium, zucchini offers an abundance of nutrients to support your health. The water and fiber help you manage your weight by providing low-calorie volume. Its vitamins and minerals boost your immune system and promote the health of your heart, skin, lungs and eyes. It contains no saturated fats or cholesterol. Its peel is a good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers. It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.

Mushrooms actually have a surprisingly high nutritional value. They are low in calories, carbohydrates, fat and sodium. They are very high in water content (80 to 90% water) and fiber which makes them a great diet food! Mushrooms out rank bananas on the potassium chart. Potassium helps the body process sodium and lower blood pressure. 

Tomatoes has long been linked to heart health. Fresh tomatoes have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides.

Ingredients (serves 8, 67 calories per serving)

1 medium onion, chopped

½ cup red wine or water

2 garlic cloves, minced

3-4 cups sliced fresh mushrooms (button mushrooms)

One 15-oz can chopped tomatoes

One 28-oz can tomato sauce

1 teaspoon cayenne

1/4 teaspoon fennel seed
1 large zucchini

Preparation

- Braise onion for 2 minutes in wine, then add the garlic and mushrooms

- Continue cooking until the onion is soft and the mushrooms are light brown 

- Stir in the tomatoes, tomato sauce, and seasonings and simmer 20 to 30 minutes

- Peel zucchini lengthwise using the nutrient-rich skins

- Freeze unused portions

Note to vegan chef
I like the zucchini raw but you could steam it. If you decide to make this with pasta I recommend fettuccine. (I have tried it with spaghetti, angel hair, ziti and rotini)

Reference:  Zucchini Nutrition Facts,  The Health Benefits of Zucchini, Nutritional Value of Mushrooms, Tomatoes, Nutrition info by LoseIt

Modified from "Food for Life" by Neal Barnard, M.D.; recipe by Jennifer Raymond, Mushroom Marinara with Pasta, p263.

Scrambled Tofu with Spicy Salsa

Scrambled Tofu with Spicy Salsa is protein that's high in taste but low in calories and fat. 

Tofu takes on the flavor of its surrounding ingredients. If you love salsa, you'll love this scramble.

Healthy benefits
Tofu is a highly nutritious, protein-rich food. It's a complete protein that contributes to significantly lowering total cholesterol, triglycerides and low-density lipoprotein, LDL (bad cholesterol) leading to a greatly reduced risk of heart disease. It's a great source of many nutrients including tryptophan, calcium, manganese, iron, protein, omega-3 fats and more.

Salsa is rich in vitamins and minerals and is a good source of the fat-soluble Vitamins A, E and K. Despite being low in calories, salsa is high in vitamin A (helps your eyes be better about night blindness), vitamin B6 (helps maintain healthy brain function, maintain normal nerve function, helps form red blood cells) and Vitamin C (helpful in their role as antioxidants). It's a good source of iron, as well as magnesium and potassium to help maintain normal blood pressure which could help prevent strokes, heart attack and other potentially life-threatening heart problems.

Ingredients (1 serving – 228 calories per serving)
1 cup organic tofu
3 tbsp medium salsa

Preparation

- In a bowl, mix crumbled tofu and salsa

- Spray cooking pan with canola oil

- Cook and stir tofu and salsa for about a minute

Note to vegan chef

Chunky salsa will add more texture and color. Experiment with vegetable salsas and mild, medium or hot salsa. Make your own fresh salsa to avoid the high sodium that can be found in store bought salsa.

Nutrition (per serving)
Calories: 228
Total fat: 10.7 g
     Sat fat: 0 g
Cholesterol: 0 mg
Sodium: 441.7 mg (mostly store bought salsa)
Carbohydrates: 11 g
     Fiber: 4.2 g
     Sugars: 3 g
Protein: 24 g

Reference: Tofu, Nutritional Info for Salsa, Loseit, Top Health Benefits of Vitamin B6, Vitamin C